Montclair 12/7/2016

GUERRILLA CROSSFIT

Fitness/Performance Workout of the day
20-18-16-14-12-10-8-6-4-2
Dumbbell Ground to overheads
After each round, complete…
200m Run or 250m Row
3 Chin-ups or 1 Rope climb

Post results to Wodify.
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GUERRILLA HIIT

Workout
Tabata
Burpee med-ball press
Kettlebell swings
Med-ball thruster
Kettlebell sumo deadlift high pull
Med-ball push-up

For a total of 40 intervals, 8 Tabata intervals (20 seconds of work followed by 10 seconds of rest) for each movement, each followed by 1 minute of rest.

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